328-20

NorthJax Crossfit – Group Training

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Kip Swings (5 – 10)

EMOM x 5

Perform Kip Swings to highest pull possible
Based on athletes ability we will be working on performing the kip swing anywhere from small swings up to bringing our hips to the bar.

Triple Sec (Time)

For Time:

15-12-9

HSPU

Toes to Bar

200 Jump Ropes

12-9-6

HSPU

Pull-ups

150 Jump Ropes

9-6-3

HSPU

Bar Muscle Ups

100 Jump Ropes
Depending on Level athletes may be performing Strict Presses and Muscle-up Variations.